This is the second session of our exclusive Speed Academy.
Research has shown that this eight-step programme will improve your speed and agility.
Just follow Mike Antoniades' training steps below and you could be turning defenders inside out like Thierry Henry does every week.
1. WARM-UP
2. AGILITY DRILL
This agility drill helps to improve your nimbleness on the pitch.
 You can use sticks or hurdles instead of speed hurdles |
Equipment
Use sticks or cones lined up in straight line (10 lines) about 20 inches apart like in the picture above.
What do I do?
Start by weaving inside and outside the lines either with or without the ball and sprinting to the final cone.
Jog back to the start.
Now try the drill
Shuffling sideways through lines. Then run forward with 50% sprint to cone (x4)
Shuffling sideways through lines, Running backwards with 50% sprint (x4)
Shuffling backwards through lines, turn and run forward with 80% sprint (x4)
Shuffling backwards through lines, and run backwards with 80% sprint (x4)
Remember to stop and stretch the hamstrings and calf muscles after every four runs.
 | Seven step to success Warm-up, Stretching & Cool-down Strength and Power training Ballistics and Explosiveness Plyometrics Sports loading and resistance training Conditioning and speed endurance Overspeed training |
Single legs running
Double legs (feet together)
Sideways double legs (facing right)
Sideways double legs (facing left)
Single legs and sprint 10m at end
Sideways left and sprint 10m
Sideways right and sprint 10m
3. PRESS-UPS
 Make sure you use the correct press-up technique |
This drill will help to build up your upper body strength.
How do I do a press-up correctly?
Place your hands underneath your shoulders with your arms fully extended and your fingers facing forward.
Bend your arms at your elbows, lowering your chest until it is two inches above the floor and your elbows reach 90 degrees.
Try to avoid sticking your bum in the air and make sure your rhythm is smooth.
How many should I do?
Under 13s 4 sets of 10 push ups Over 18s 5 sets of 15 push ups 4. MULTI-DIRECTIONAL SPRINTS
 Set the cones up in a rectangular shape |
Equipment
Cones Tape measure Layout cones in a rectangular shape, as shown here. The cones or markers are placed 5m apart.
How do I do it?
You should start in the start position of the graphic.
Runs as directed in the instructions towards all cones, returning to the start position every time.
You should rest for 2-3 minutes in between sets and stretch.
Under 13s run for 15 seconds
Over 13s run for 30 seconds
What do I do?
Forward running to each cone (x5) (with 15-30 seconds rest)
Forward running , backward return (x5) 15-30 seconds
Tips
Plant the foot and turn to the start Work fast Rest and stretch after every set 5. WARM DOWN
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